Not sure if I shared this before so forgive me if I did plus for tangents and the long post. I am hearing a lot of bad stuff on pad training. In my 20s, I wish somebody would have done mitt work with me. As I aged and got better instructions, I saw the pad work advantage of increasing my reaction time and improving defense and footwork. I think it would have helped me a lot when I was young. My Instructor now shows me quick combinations on the pad to do and you hit them as fast as possible. He would make me chase him, come in fast and switch angles a lot, Lower your guard and he smacks you. In my 20s, I worked construction in several major cities and went to the free boxing gyms in the inner city that trained poor and disadvantaged youth mostly. I just watched other fighters and hit the bags. I got beat up a lot, knocked out 3 times (all by Indy golden glove champions, 2 that wanted to show off to buddies with no trainer in the room and one I had coming from a Olympic class boxer that I went to hard with when told to go easy) plus took a lot of hard shots but thought hard sparing was the only way I would get skilled. Good percentage of sparring was not supervised so I got no instructions during and after my performance. Also my thoughts were on fear of my head exploding or trying to beat him up. Some fighters used 12 oz gloves for us to spar. I think I did not learn much from sparring. The trainers concentrated on their talented boxers mostly. I know the John Wayne Quote "Live is hard, harder when you are stupid' applies to me but I had self esteem issues and thought college was nothing special.
I did not have a trainer till months later and he was just an accountant with no experience but ideas. However, he did no pad work but his supervision did help me although I did pick up a few bad habits. One time I was shadowboxing and Sgt Johnson was watching me. He remembered me when I tried to train at his Camp Atterbury gym but was mostly ignored as I had no talent and he had nobody to escort me from the security station to the gym. I threw a left hook like the accountant taught me. Sgt Johnson flew out of his chair and yelled "Who the Hell taught you to throw a left hook like that!!!!!". I looked to find that accountant and point him out. He was literally running out the front door. I think it depends how good of boxer you are and how what percentage of pad work you need. Of course, you need a skilled person on the pads. For people doing boxing training for fitness, the one on one with the trainer keeps you performing at at high level to burn calories. For beginners such as boxers like me with slow reaction, slow foot work and clumsy defense that have to think instead of reacting, pad work should be a big part of their training. I believe it should be done for a while before the person spars. For serious amateurs and pros, I imagine the pad work needs to be very specific to what the trainer sees as needed improvements. Maybe no padwork is needed. However, I do see some Pro Boxing and UFC trainers using pads to train and warm up before a fight so it must be of some use if used at such a high level.